Healthy fry-up DOES exist – and it could help you lose weight this new year, says Gregg Wallace

AFTER losing an impressive 4½st MasterChef star Gregg Wallace decided to share his healthy eating plan, hoping it would inspire others.

He launched ShowMe.Fit in 2020 - a wellness platform with psychological tips to understand your eating habits, sustainable meal guides and ready-to-go workouts plus the use of an exclusive wellness community

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In day three of our special New Year series, Gregg, 57, shares more of his tasty recipes he used to lose weight.

 And the people who have done his plan – and lost 13st between them – share their success stories.

You can swap the meals around, simply just choose three a day.

Gregg stuck to black coffee but a small amount of milk (enough for one tea or coffee a day) is permitted.

• Gregg’s eating plan is online now at and costs £7 a month. Sun readers can sign up for £5 for the first month - by using the code TheSunSMF – or if you sign up in advance you can save £20 off the yearly subscription. You’ll pay £50, instead of £70 by using the code SMFxSUN2022. Valid until January 31, 2022.

DAY 1

BREAKFAST

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PESTO OMELETTE (V, GF)

(Serves 1)

CONTAINS: 417cals, 20g protein, 35.4g fat, 4g carbs, 3.7g sugars, 1.4g fibre, 1g salt.

YOU NEED: 

• 1 tbsp pesto
• 1 tbsp olive oil
• 1 tbsp Parmesan, grated
• 6 cherry tomatoes
• 1 handful of fresh spinach, sliced
• 2 eggs 

METHOD:

1. In a bowl add the eggs and whisk, then add the pesto and cheese, mix.
2. Add the spinach to the bowl and mix well.
3. Add the oil to a frying or omelette pan over a medium heat before adding your egg mixture.
4. Add tomatoes carefully to the top of the omelette and cook for a couple of minutes
5. If the top is still wet, place a lid on the pan and leave for another minute before serving.

LUNCH

16

CHICKEN SOUP (DF)

(Serves 2)

CONTAINS: 705cals, 85g protein, 19g fat, 41g carbs, 19g sugars, 14g fibre, 3.4g salt.

YOU NEED:

• 1 leek, chopped
• 200g frozen peas, defrosted
• 2 tbsp olive oil
• 600g chicken breast, diced
• 4 large carrots, chopped
• 100g whole wheat pasta or brown rice, cooked
• 1 litre chicken stock

METHOD:

1. Add oil to a pan and heat before adding the leeks and carrots.
2. Once softened, add the chicken breast and chicken stock, stir and cook for about ten minutes until the chicken is cooked all the way through. Add the peas and pasta/rice and stir.

DINNER

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LENTIL CHILLI (V, VG, DF, GF)

(Serves 2)

CONTAINS: 860cals, 41g protein, 11g fat, 133g carbs, 14g sugars, 31g fibre, 0.3g salt.

YOU NEED:

• 1 tbsp olive oil
• 1 tsp chilli powder
• 1 tsp cumin
• 1 garlic clove, chopped
• 1 small jalapeno, chopped (optional)
• 1 onion, chopped
• 1 tin/400g chopped tomatoes
• 1 tin/240g kidney beans
• 2 tins/470g lentils
• 1 cup/190g cooked brown rice

METHOD:

1. Add oil to a heated pan and add the onions, stir and soften for a couple of minutes.
2. Add the garlic, stir and cook for about 30 seconds before adding chilli powder and cumin, stir.
3. Add chopped tomatoes, lentils and kidney beans and stir together for about ten minutes.
4. Top with jalapenos and serve with rice.

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DAY 2

BREAKFAST

16

HEALTHY FRY UP (DF, GF)

(Serves 1)

CONTAINS: 404cals, 37.4g protein, 23g fat, 10.1g carbs, 2.2g fibre, 3.5g salt. High in protein

YOU NEED: 

• 3 Heck chicken Italia sausages
• 2 slices turkey bacon
• ½ tin (200g) chopped tomatoes
• 80g mushrooms, sliced
• 1 egg
• ½ tbsp olive oil
• Pepper

METHOD:

1. Put the olive oil into a pan over a medium heat, then add the sausages, turning occasionally.
2. Add the chopped mushrooms to the pan and saute. Put the chopped tomatoes into another pan, add pepper and mix. Put over a low heat until the peppers soften.
3. Continue to turn the mushrooms and sausages to prevent them from burning. Add the bacon to this pan and saute.
4. Poach the egg by adding it to a pan of gently boiling water with a few drops of vinegar. Poach for two minutes for soft and four minutes for soft to firm. Plate up and serve.

LUNCH

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CHUNKY BEAN SOUP

(Serves 1)

CONTAINS: 535cals, 34g protein, 15g fat, 54.6g carbs, 18g sugars, 24g fibre, 1.5g salt.

YOU NEED:

• 1 celery stick, chopped
• 1 x 400g tin of mixed beans
• 1 tbsp olive oil
• ½ onion, chopped
• 1/2 tin (200g) chopped tomatoes
• 1/2 pint vegetable stock
• 1 tsp garlic powder
• 1 courgette, chopped

METHOD:

1. Pour the olive oil into a frying pan over a low heat. Add the onions to the pan, stir and soften for a few minutes.
2. Once softened, add garlic powder and stir. Add the celery to the pan and stir, cook for a minute or two. Add the courgette to the pan and stir, leave it to cook for couple of minutes.
3. Add the chopped tomatoes, mixed beans, stock and stir. Leave to cook for about 15-20 minutes depending on how crunchy or soft you like your veg.

DINNER

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FILLET STEAK, BUTTER BEAN & BROCCOLI (DF, GF)

(Serves 1)

CONTAINS: 682cals, 65g protein, 30g fat, 30g carbs, 3g sugars, 18g fibre, 1.3g salt.

YOU NEED:

• 1 fillet steak
• 1 x 400g tin butter beans
• 1 handful broccoli, chopped
• 1 tbsp olive oil
• A squeeze of lemon. Salt/pepper

METHOD:

1. Add olive oil to a pan on a low heat and add the butter beans, broccoli and salt and pepper to taste. Stir together and let the broccoli soften.
2. Oil and season one side of the steak before placing on a griddle pan this side down. While the steak is cooking on one side, oil and season the upside and then turn over to cook when one side is done enough for you.
3. Cook the other side until it is done to your liking, then take it off the heat and let it rest for five minutes before slicing.
4. While the steak is resting, drain the butter beans and broccoli and serve in a bowl. Add a drizzle of olive oil and a squeeze of lemon to your beans and broccoli.
5. Slice the steak and serve with the broccoli and butter beans.

DAY 3

BREAKFAST

16

EGG MUFFINS (V, DF, GF)

(Serves 2)

CONTAINS: 220cals, 16g protein, 15g fat, 3g carbs, 0.6g sugars, 2.5g fibre, 0.9g salt

YOU NEED:

• 80g spinach
• 4 eggs
• 2 spring onions, finely sliced
• 60g frozen peas
• 1 tbsp olive oil
• ¼ tsp Salt
• ¼ tsp Pepper

METHOD:

1. Preheat oven to 200C/180C fan. Crack eggs into a bowl or jug and whisk.
2. Add spring onions, peas and spinach, with salt and pepper to eggs and mix together. 
3. Pour mix into a silicone mould baking tray. Place in the oven for 20 minutes.

LUNCH

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PRAWN COCKTAIL PITTAS

(Serves 2 )

CONTAINS: 861cals, 48g protein, 39g fat, 72g carbs, 15g sugars, 4.8g salt

YOU NEED:

• 200g prawns, cooked
• 1 gem lettuce, thinly sliced
• 2 wholemeal pittas
• ½ avocado, sliced or finely cubed
• 2 tsp mayonnaise
• 2 tbsp ketchup
• 1/2 tsp paprika
• Squeeze of lemon, to taste

METHOD:

1. To make the sauce, mix mayonnaise, ketchup and paprika in a bowl.
2. Add your prawns to sauce and mix, add a squeeze of lemon to taste. Cut open pitta and assemble it by layering lettuce, avocado and prawns.

DINNER

16

COTTAGE PIE (GF)

(Serves 4)

CONTAINS: 278cals, 23g protein, 11g fat, 20g carbs, 16g sugars, 4.6g fibre, 0.5g salt

YOU NEED:

• 1 tsp butter. 1 egg yolk
• 1 onion, diced
• 1 clove garlic, crushed
• 3 carrots, peeled and chopped
• 1 400g tin chopped tomatoes
• 1 tbsp tomato puree
• 2 tbsp olive oil
• 200ml whole milk
• 480g celeriac and 480g sweet potato, peeled, chopped and boiled
• 480g lean beef mince

METHOD:

1. Preheat the oven to 180C. Add the olive oil and onions to a heated pan, stir and soften for a couple of minutes.
2. Once the onions are soft, add the garlic and carrots. Once the carrots are soft, add mince and stir for about eight minutes.
3. Once mince has cooked, add tomato puree to the pan and stir before adding chopped tomatoes. Continue stirring before seasoning with salt/ pepper, then take off heat and place to one side. To make the pie topping, add the milk, butter and egg yolk to the celeriac and sweet potato and mash together well.
4. Transfer the mince mix to a baking dish, add topping, spread evenly and smooth the top down to make it flat.
5. Place in oven for 25 minutes (if it needs longer, cook for a further 5 minutes).

DAY 4

BREAKFAST

16

GINGERBREAD OVERNIGHT OATS (V, VG, DF)

(Serves 1)

CONTAINS: 309cals, 9.5g protein, 7.7g fat, 46g carbs, 13.5g sugars, 8.7g fibre, 0.8g salt.

YOU NEED: 

• 50g oats
• 1/2 tsp ground ginger
• 1/2 tsp cinnamon
• 1/2 tsp allspice
• 1 scoop vanilla protein powder
• 300ml almond milk

METHOD:

1. Add all ingredients to a bowl, mix together and leave in the fridge overnight.

LUNCH

HALLOUMI AND PINEAPPLE BURGER (V)

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(Serves 2)

CONTAINS: 675cals, 34g protein, 40g fat, 17g sugars, 4g salt.

YOU NEED: 

• 140g fresh or tinned pineapple, in chunks or rings, whatever you prefer
• 225g halloumi, sliced
• 2 beef tomatoes, sliced
• ½ red onion, sliced
• 2 tbsp mayonnaise
• 1 large handful lettuce
• 2 wholemeal baps

METHOD:

Add the halloumi to a preheated pan and cook for about two minutes before flipping to cook the other side and cooking for another two minutes.

Cut your baps in half and build your burger however you like it. 

DINNER

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WHOLE ROASTED CAULIFLOWER (V, VG, DF, GF)

(Serves 2)

CONTAINS: 549cals, 18g protein, 17g fat, 75g carbs, 31g sugars, 13g fibre, 4.4g salt.

YOU NEED: 

• 1 cauliflower (remove outer leaves)
• 2 tbsp olive oil
• 1 400g tin plum tomatoes
• 1 tsp garlic granules
• 1 tsp each of dried thyme, paprika and chilli flakes
• 110g dried couscous, cooked as per packet instructions
• 6 dried apricots (cooked)
• 1 pint veg stock. 1 handful chopped parsley. 3 tsp pomegranate seeds

METHOD:

1. Preheat the oven to 180C/160C fan. Put the cauliflower, tomatoes, garlic, chilli flakes, paprika, thyme and olive oil in a casserole dish.
2. Place a lid on and put into oven for 30 minutes.
3. After half an hour, add veg stock to the casserole, put lid back on, turn the heat up to 200C/180C fan and cook for 15/20 minutes.
4. Meanwhile, cook the couscous according to pack instructions. In a bowl add couscous, pomegranate, dried apricots and parsley and mix together.
5. Serve wedges, slices or chunks with sauce accompanied by the couscous.

IT WORKED FOR US TOO!

LOST 5 STONE

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DAVID WALTER, 52, works for Test Trace Protect Wales. The 52-year-old lives in Pontypool, Monmouthshire, with his wife Claire, see below. He is stepfather to three grown-up daughters. He has already lost 5st since signing up to the plan. David says . . . 

'I’VE always been bigger and although everyone – even doctors – have told me I needed to lose weight, I wasn’t ever given any practical advice about how to actually go about it.

Everything seemed really extreme, such as hours of fasting or eating endless meat. By the time I hit 19st 9Ib, I was desperate to do something because I knew my weight was going to shorten my life.

I started researching and was drawn to ShowMe.Fit because it seemed it was a permanent change, rather than a faddy diet. There are so many recipes within the plan, as well as endless resources, so you can learn how a meal goes together and then adjust it to make it work for you.

Within weeks I could see the weight coming off. It was so good to feel full and not hungry between meals. It motivated me to keep going.

I’ve changed the way I eat because of it and I feel better than ever. I’ve got another 2st to lose, but I’m determined to hit my target – and I am confident I’ll do it.'

LOST 6 STONE

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MIKE PETTITT, 30, is a court clerk and lives in Preston, Lancs, with his wife Claire, 41, a recruitment manager. The couple have an 11-month-old son. Mike has lost 6st in a year since signing up to ShowMe.Fit. He says: 

'I WEIGHED myself on December 28, 2020, and the scales read 20st 3Ib, which is the heaviest I have ever been. 

My wife was just about to have our first baby and I wanted to be able to have the energy to play with my baby when he was older.

I signed up to the programme and lost 2st in just over a month.

Once I felt fit enough, I started working with a personal trainer and to date I’ve lost 6st. The last time I weighed 14st was when I was 11.

Losing so much weight has massively helped my ability to be a parent because I have more energy. I feel more motivated to do things and set goals. I feel like a different person, as well as looking like one.

My fitness levels have improved and so has my mental health. I am starting a new job soon, which is something I’ve wanted to do for a long time. Since losing the weight I just thought, ‘Why not?’ If I can lose that much in a year, I can do anything.'

LOST 2 STONE

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CLAIRE WALTER, 54, works as a receptionist and is married to David, see top. In less than a year, Claire has lost just over 2st. She says . . . 

'ALTHOUGH I’d always been a fairly fit and slim younger woman, the weight had started to creep on over the years and by autumn last year I was tipping the scales at 12st. Considering I’m only 5ft 2in, that was too much. 

I didn’t like the way it made me feel and I knew I needed to do something for my long-term health. 

Although I’d tried other diets, I couldn’t handle feeling hungry all the time and I’d give up. 

My husband David and I decided to try the plan together and that motivated both of us. We thoroughly enjoyed seeing the huge weight loss and are able to encourage each other.

In just under a year, I’ve lost more than 2st. My next goal is to be able to wear a fitted size ten dress for the summer.

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As well as losing weight, I sleep better, have more energy and feel much more confident.

I’m also a far better cook than I was this time last year – I’m winning all round.'

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